Slow and steady wins
If you’re racing to finish every meal like a contestant in Nathan’s Famous hot-dog-eating contest (last year the men’s champ crammed down 62 dogs in 10 minutes — not a good role model), we YOU Docs are here to help you slow down and smell the grilled veggies. You’ll eat less, enjoy food more, trim your waist and boost your health.
Make your first bite a healthy fat: If you take in 1 to 2 teaspoons of safflower, coconut or cod liver oil, or 12 walnut halves (only about 70 to 140 calories), 25 minutes before you eat anything, you’ll consume fewer calories overall. That’s because you get your brain’s “I’m full and happy” centre to signal that you need less food, and it slows down how fast food leaves your stomach. That also increases your feeling of fullness.
Eat slowly: Spend 30 minutes eating; you’ll eat less and feel fuller — a great combo.
(You can build a high-satisfaction weight-loss plan at realage.com.)
Then add two more simple ways to renovate your nutrition.
Try multiple mealtimes: People who eat more often are thinner than people who don’t! So graze four to six times a day. And drink plenty of water, too!
Put more on your plate, but eat fewer calories: Dish up foods that are NOT calorie-dense — lettuce, broccoli, kale, spinach, you get the idea — and you can eat a lot. Now, that’s a fun indulgence.
In the pursuit of a younger Realage and better health, remember: Slow and steady wins the race.